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Components

Overhead Squat

Tarel Coleman

Metcon

Settings

Workout

OHS + Coleman

Warm-up

2 Rounds of:
5 Double Push-up Burpees
10 Banded Ext. Rotations w/ Press
15 GHD Hip Extensions
1 Round of:
5 PVC Passes
15 PVC Overhead Squats
1 minute 'KB on Knee' Ankle Mobility / side
TOGETHER:
Empty Barbell Warm-up + Drills

Strength

Overhead Squat (3-3-2-2-1-1-1)

15 minutes

Metcon

Tarel Coleman (Time)

2 Rounds for Time of:
50 Overhead Squats (45/35 lb)
20 Burpees to a plate

*This Firefighter Hero WOD is dedicated to Tarel Coleman, FDNY, Squad 252, who was killed on September 11, 2001. Tarel Coleman grew up to be a sports-loving, hip-hop music-loving member of Squad 252 in Bushwick. On Sept. 11, he died at the World Trade Center. The father of a teenage girl, Coleman was 32.

Must stand at full extension on plate

Finisher

Metcon (AMRAP - Reps)

Play the Darts game on the rower. Post your score in points as reps.

Stretching

Metcon (No Measure)

2 Rounds of:
2 min Couch Stretch / side
1 min Banded Lat Stretch / side
1 min Frog Stretch

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, October 04, 2019

Male Clients

1

Connor
Miller 🍟 🍔

4pm CrossFit

1 x 1 @ 265 lbs

285F. lost it at bottom

1

Izick
Espinoza

4pm CrossFit

1 x 1 @ 265 lbs

2

Scott
Kellner

6am CrossFit

1 x 1 @ 260 lbs

3@135,185;2@225,240XFailed the stand up on the second rep;1@245,2...

3

Craig
Kreinest

12pm CrossFit

1 x 1 @ 235 lbs

3

Papi
Aka Teddy

4pm CrossFit

1 x 1 @ 235 lbs

4

Brian
Kent

5pm CrossFit

1 x 1 @ 230 lbs

5

Private

6am CrossFit

1 x 1 @ 215 lbs

6

Jake
White

6am CrossFit

1 x 1 @ 205 lbs

dropped the 217 attempt, did not feel stable going deep

7

AJ!
Isabelo

6am CrossFit

1 x 1 @ 195 lbs

after 2nd attempt

7

Lenny
T

6pm CrossFit

1 x 1 @ 195 lbs

7

Ron
Kao

6am CrossFit

1 x 1 @ 195 lbs

8

Adam
Gelfand

12pm CrossFit

1 x 1 @ 185 lbs

9

Olivier
Derei

5pm CrossFit

1 x 1 @ 176.4 lbs

NOT A PR (205)

10

Brian
Kalmenson

6am CrossFit

1 x 1 @ 175 lbs

Right shoulder a bit unstable

10

Ken
Nelson

4pm CrossFit

1 x 1 @ 175 lbs

10

Tyler
Eickmann

8am CrossFit

1 x 1 @ 175 lbs

11

Bill
Curci

4pm CrossFit

1 x 1 @ 165 lbs

wasn't feeling it...

11

Ryan
Goderre

4pm CrossFit

1 x 1 @ 165 lbs

12

Trevor
Moncrief

12pm CrossFit

1 x 1 @ 145 lbs

13

Ramon
Ulloa

4pm CrossFit

1 x 1 @ 135 lbs

14

Brad
Damon

6am CrossFit

1 x 1 @ 125 lbs

14

Eric
Otero

5pm CrossFit

1 x 1 @ 125 lbs

15

Ahmed
Dahir

8am CrossFit

1 x 1 @ 105 lbs

16

Michael
Liu

6am CrossFit

1 x 1 @ 85 lbs

17

Robby
Tabellija

12pm CrossFit

1 x 1 @ 75 lbs

doodoo

Female Clients

1

Heather
Spears

5pm CrossFit

1 x 1 @ 170 lbs

2

Lindsey
Hempy

6am CrossFit

1 x 2 @ 140 lbs

3

Kim
McGrath

7am CrossFit

1 x 1 @ 135 lbs

failed PJ 145#

3

Patrisha
Wilson

7am CrossFit

1 x 1 @ 135 lbs

4

Claudia
Chaloner

12pm CrossFit

1 x 3 @ 120 lbs

4

Maria
Mercado

6pm CrossFit

1 x 1 @ 120 lbs

5

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 105 lbs

6

Camille
Chamberlen

7am CrossFit

1 x 1 @ 100 lbs

6

Eva
Tan

7am CrossFit

1 x 1 @ 100 lbs

7

kasey
stark

4pm CrossFit

1 x 1 @ 95 lbs

8

Donica
Ryder ⛵️

6am CrossFit

1 x 1 @ 85 lbs

8

Maxine
Sy

7am CrossFit

1 x 1 @ 85 lbs

8

Megan
Gibbings

4pm CrossFit

1 x 1 @ 85 lbs

8

Theresa
Brinsa

4pm CrossFit

1 x 1 @ 85 lbs

9

Becca
Chang

6pm CrossFit

1 x 1 @ 80 lbs

9

Vienna
Kaiser

8am CrossFit

1 x 1 @ 80 lbs

10

Cheryl
DeGrasse

7am CrossFit

1 x 1 @ 65 lbs

10

Gretchen
Otero

5pm CrossFit

1 x 1 @ 65 lbs

11

Esmeralda
Bernal

5pm CrossFit

1 x 1 @ 45 lbs

12

Thuong
Ton

6am CrossFit

1 x 1 @ 42 lbs